This egg sandwich can be made in less than 15 minutes and will keep those stomach growls at bay for hours. With a multi-grain English muffin instead of plain, egg whites, avocado, soy mayo, and a little cheese, this is one high calcium, high protein, satisfying breakfast.

Toast the English muffin. Mix the soy mayo and chipotle chili and set aside. Slice the avocado and sprinkle with lime juice to prevent it from oxidizing, or turning brown; set aside.

Rub a dab of olive or canola oil over the surface of a small non-stick skillet over medium heat Add egg whites and cook 2 minutes, or until slightly puffed; fold in half and cook 1 minute, or until lightly browned; flip, add the cheddar cheese, and cook 1 minute more (or until your preferred doneness).

Spread the chipotle mayo on the toasted English muffins. Add the eggs with melted cheese and avocado slices.

My mother is horrible about breakfast. She doesn't eat until about 11am. My nutritionist told me that I should be eating breakfast (or something, at least) within 30 minutes of getting out of bad. That's tough, but I'm trying. I'm on a current kick for egg white omelettes. Your egg sandwich looks like a nice weekend treat to make for my hubby!

How lovely! I have to admit I am not much of a breakfast eater even though I work at home so time isn't really an issue. For some reason, eating in the AM makes me really nausous so I just try and eat an early lunch. I'll have to try this for lunch!

Almost every morning I have the same breakfast, because I'm not really a breakfast person and eat it just because I know I should -- oat bran, skim milk, half a banana. Coffee. But I do love chipotles in adobo, so maybe that's what it takes to get me to make something more interesting, like your recipe!

I'm an espresso for breakfast kinda gal. I know I should eat breakfast but I never could. There's a deli here that cooks up the very best egg and bacon sandwiches on a hard roll (with ketchup). I have these sometimes on a late Sunday morning.

Do you watch Top Chef? I love that breakfast that Elia made, although I've changed it a bit. Whole grain waffle (2) and sandwich in between: scrambled egg whites with bell peppers, no salt vegetarian refried beans, slice of cheddar cheese and a drizzle of maple syrup. It is so good!I've never tried soy mayo, but I'll have to check it out.

You are so right about breakfast.I can't do without breakfast. Most Greeks just drink coffee and smoke. That's was what my husband used to do when we met but I am happy to say that I learned my family to eat breakfast (and quit smoking).

I am "working" from home today, so I made myself a nice egg sandwich this morning too... but looking at your perfect looking sandwich is making me hungry again.... :) and chipotle mayo... yummm why didn't i think of that!

Pop tarts aren't whole grain????Do they still make them?I eat a good breakfast everyday... except when I find chocolate croissants hanging on my garden gate....I have to admit, I really, really love 'bad' breakfasts...

Darn, I didn't see Eggos anywhere on your list. (bad mom!) Well, this certainly inspires me to do much better for my children in the morning AND, in turn, do better for myself. Thank you for a tasty, informative & inspiring post.

I am a reformed breakfast skipper and am happy to say that I have been partaking in the morning meal daily for almost a year now. It is true- it takes a while to get used to it. I used to have a very hard time eating in the morning. Now I wake up to a growling tummy. By the way- 4 months ago, I got a promtion. Perhaps due to the banana and cereal. These are great suggestions and if you'd like to come over and make me that sammie tomorrow morning, that would be just fine.

Between you in San Diego and Lori Lynn in San Pedro eggs are a beautiful thing! I think I better wake up a lot earlier and try my hand at a much better breakfast for my kids than Pastina or Accini Di Pepe. Thank you for sharing this "presentazione bella"!

After making eggs Benedict last weekend, I am rediscovering the joys of English muffins and eggs - the addition of avocado is inspired! Also still laughing about "pop tarts are not a wholegrain". Next you'll be telling me KFC is not free-range ;-)

A healthy breakfast starts the day right? Absolutely! No time for a leisurely breakfast? Right again! So I eat healthy - fast! I nibble on thawed mock crab right from the package as I scramble to get oat cereal into the kids. I also slap peanut butter between two pieces of oat nut bread and take bites between tying shoes and zippering coats. Then I grab a bannana to eat at the bus stop. Breakfast in a hurry? You bet. But afterwords, I'm firing on all cylinders. Ready for the day - ready for the world! Thanks for the breakfast pep-talk!